College Girls

Should be around 7:00 if you are a good runner

sooooooooo not what i thoguth this thread was going to be about.

I run DIII... usual runs are about 7:30 pace... recovery might be closer to 8:00

if you want a stress fracture

Baby wrote:

Should be around 7:00 if you are a good runner

I was just going to respond with a Yes. But still, Yes.

i usually do my recovery runs anywehre from 6:40-7:20, unless i am just completly dead and will just jog 7:30+

thanks, im a senior in high school and, not trying to build myself up, but im by far the only good girl runner on my team and i just wanted to know how fast i should be going on my easy days. for a 19:30 5k pr, what should by tempo and my easy run specifically be around?

Jack Daniel's VDOT chart suggest your easy runs should be at 8:24 and your tempo pace should be 6:44.

If you do a search for VDOT online you should be able to find this chart which gives you training paces for any given PR.

lalolla wrote:

I just wanted to know how fast i should be going on my easy days. for a 19:30 5k pr, what should by tempo and my easy run specifically be around?

Easy runs shouldn't be timed. Just run "by feel". Even though "tempo runs" are timed and you would have a goal to hit, they should also be run "by feel". This prevents it from turning into an anaerobic run if you are tired.

This is correct. Don't try to adhere to a certain pace on easy days, unless that pace is being used to prevent you from going too fast. Even if it feels like you're going really slow, you're still getting aerobic exercise and the most important thing is that you're allowing your body to recover and thus get stronger.

snaxx wrote:

sooooooooo not what i thoguth this thread was going to be about.

Then let's hijack it! I'll start:

College volleyball girls are much hotter than runner chicks.

What?? I am a sub 15 and sub 31 guy and i rarely get down to 6:40, I'd say im usually 6:50-7:05

college girl wrote:

i usually do my recovery runs anywehre from 6:40-7:20, unless i am just completly dead and will just jog 7:30+

Maybe your running too slow?:)More seriously 1:30-2:00 mpm slower(after warming up) than 5/10k pace gets most people in the right recovery zone. You can use a heart rate monitor to make sure your heart rate is staying under 75% of max. If you are doing high mileage/harder workouts, you will probably be at the slower end of the range.

njl2 wrote:

What?? I am a sub 15 and sub 31 guy and i rarely get down to 6:40, I'd say im usually 6:50-7:05

college girl wrote:

i usually do my recovery runs anywehre from 6:40-7:20, unless i am just completly dead and will just jog 7:30+

Blah wrote:

Maybe your running too slow?:)

There is no such f***ing thing as going too slow on a recovery run.

So you think 200 min/mi is an ok training pace for a recovery run? How about if it takes 24 hours to do 1 mile?

haha, YO wrote:

Blah wrote:

Maybe your running too slow?:)

There is no such f***ing thing as going too slow on a recovery run.

Blah wrote:

So you think 200 min/mi is an ok training pace for a recovery run? How about if it takes 24 hours to do 1 mile?

haha, YO wrote:

There is no such f***ing thing as going too slow on a recovery run.

Then it would be running, genius.

I used to think I did my recovery runs at 7:15-7:30 pace. Then I bought a Garmin and discovered that I do my recovery runs at 7:50-8:30 pace depending on how tired I am. A LOT of people have no idea how slow they run on their easy days.

The post about the V-Dot chart is good advice to follow. Jack Daniels training charts are usually fairly safe to follow. However, the catch is that obsessing over pace times will generally hurt you more than it will benefit you. If it says your easy pace is about 8:24 pace it just means on an AVERAGE day...which always changes depending upon how your body feels from the previous day's workout. I would try to average about 8:30/mile on most runs; there will be some runs where 8:30 feels hard for no apparent reason. When this happens just go easier...it means your body needs rest. Asking what most of us girls run in NCAA isn't going to help you become better. EVERYONE is at a different level. I can guarantee you most of the girls claiming they run 7:00-7:30 on all their "easy" runs are lying. And if they do - it's NOT an easy run for them, they are pushing the pace. I run a 17:15 5k and depending upon what days I have workouts I will go as slow as 8:30 on my easy runs (if i need to) in order to recover properly. My easy pace should be around 7:10-15 I believe. Some days I definitely average that...but I don't freak out of I don't. You are a LOT faster than I was in high school so believe me when I say I know how to improve. I couldn't even jog a full 5k in high school.